99:03
(Specialty warm-up: 10 walking weighted lunge, 5 double kettlebell swing clean) 5 rounds of:
5 Double kettlebell swing clean
10 Kettlebell suitcase walking lunge
(Up to) 1 minute rest (take only what both weight and effort earn... )
Swing clean: No lazy set-ups, no soft lifts. Land and stop in an organized rack position for a minimum 1/1000, and adjust weight by round as desired, or as position requires.
Lunge: Strong posture and full range of motion govern weight; Adjust (up or down) by round as needed.
Both lifts: Pay close attention to safety and efficiency in the put-downs just as much as in the pick-ups; Missed lifts and sloppy landings will suck valuable energy from the work sets.
Then, 3 rounds of:
10 Kettlebell high pull + 2/1000 Goblet catch @ scaled to ability- position and scheme governs weight
10 Medicine ball/ sandbag power clean @ 1/2 BW
:20 sec. rest/ assessment